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Fitness test - cricket.

Extracts from this document...

Introduction

Ian Radcliffe PEP AS Sport and Physical Education 2002 P.E.P Personal exercise program Name: Ian Radcliffe Age: 17 Height: 5 foot 7 inches Weight: 69kg Facilities: gymnasium & equipment Sport: cricket Fitness test Result Shoulder press 1 rep max 37.97 kg Bicep curl 1 rep max 31.72 kg Lateral pull down 1 rep max 37.97 kg Sit ups 35 in 1 minute Pec deck 1 rep max 20 kg French press 1 rep max 22 kg Bench Press 1 rep max 44.22kg Resting heart rate 76 beats per min I chose cricket as my sport because it is one sport that I enjoy and I can play reasonably well in but I want to improve my fitness for specific requirements of the game. I am usually bowling which I believe I need to improve on in terms of endurance, both muscular and cardiovascular. I play limited over games in which I am only allowed to bowl 4 overs as a result of the league rules. Usually I bowl one after the other, so my fitness doesn't have to be that high but if I was playing test cricket where the game could go on for five days it would have to be of a very high standard or there is a very high risk of injury. Also in future years when I join the senior side I will also be able to bowl unlimited overs that will place a great deal of stress on my muscular endurance. To improve my fitness I will use a weight training program. This I believe will improve my upper body strength if it is tailored to suit my specific needs. In cricket the bowler requires both explosive strength and speed, combined with good muscular endurance in order to be able to maintain good performance and speed of bowling over a high number of overs. Poor fitness and lack of muscular strength will result in inaccurate bowling and a greater risk of injury, especially for the more high-speed ...read more.

Middle

Evaluation This was a very hard session as it was my first but it went without any major problems except I was not able to finish the allotted amount for the press-ups. The morning after my muscles were hurting this was probably due to DOMs (delay of muscle soreness). Considerations for next session I am changing the press-ups for French presses that I believe will still enhance my upper body strength. And I am reducing the amount of sets I do for the bench press down to 2 sets of 10. Paul White circuit training sheet (week 1 session 2) Exercise Result How the exercise went (80% of 1 rep max) 1. Sit ups 2 sets of 20 This was completed easily and I found it better to do this at the end of the session. 2. Bench presses 2 sets of 10 Now I have reduced the amount of sets I did this exercise was easier to complete. 3. French presses 2 sets of 10 This exercise was easily completed but I found it difficult to control. 4. Tricep dips 2 sets of 10 These were completed with relative ease. 5. Bicep curls 3 sets of 10 This was the hardest exercise to complete in this session but was completed. 6. Pec deck 3 sets of 10 Completed with relative ease but the last set was hard to complete. 7. Chest flys 3 sets of 10 This exercise was easier to complete for this session. 8. Lateral raises 3 sets of 10 This was easily completed with a little fatigue in my muscles during the last set Evaluation This session was easier to complete and there was still the onset of DOMs the morning after. It was easier to complete because I had a friend to help motivate me. The French presses are causing a difficult because of the technique. Considerations for next session Drop the French presses and insert a new station/exercise Paul White circuit training sheet (week 2 session 1) ...read more.

Conclusion

Evaluation Felt really motivated today as my friend again came with me. He helped me to push to achieve the sets and I felt this was really beneficial. Considerations for next session Last training session next time so I will stick to this session plan Paul White circuit training sheet (week 5 session 2) Exercise Result How the exercise went (80% of 1 rep max) 1. Sit ups 2 sets of 40 This was completed easily and I found it better to do this at the end of the session. 2. Bench presses 3 sets of 10 Now I have reduced the amount of sets I did this exercise was easier to complete. 3. Press ups 3 sets of 25 This exercise was easily completed so I did another set to finish 4. Tricep dips 3 sets of 10 These were completed with relative ease. 5. Bicep curls 3 sets of 10 This was the hardest exercise to complete in this session but was completed. 6. Pec deck 3 sets of 10 Completed but the last set was hard to complete. 7. Pushdowns 3 sets of 10 This exercise was easier to complete for this session. 8. Lateral raises 3 sets of 10 This was easily completed with a little fatigue in my muscles during the last set Evaluation By doing extra on a couple of stations fatigue was setting in towards the end. I feel a lot better in terms of my technique when lifting the weights and feel a lot stronger on the majority of the exercises Considerations for next session Re Test Results Fitness test Pre Post 1. Shoulder press 1 rep max 37.97 kg 45kg 2. Bicep curl 1 rep max 31.72 kg 35kg 3. Lateral pull down 1 rep max 37.97 kg 39kg 4. Sit ups (1 minute) 35 48 5. Pec deck 1 rep max 20 kg 35kg 6. French press 1 rep max 22 kg 28kg 7. Bench Press 1 rep max 44.22kg 55kg Resting heart rate 76 bpm 70 bpm ...read more.

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